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Sunday 02/17/2019


Sunday 02/17/2019


21 Burpee Over Bar 
7 Deadlifts (1.5x bodyweight / 1.25x bodyweight)
10 Pull-ups 

This Hero WOD is in memory of 1LT Michael Runyan, Killed in Action (KIA) on July 21 2010 – it was created by his friend, Zach Carter of Molon Labe CrossFit (Macedonia, OH).

“1LT Michael L. Runyan was on his first deployment to Iraq with the 25th Infantry Division when his convoy was hit by an IED. 1LT Runyan was the only casualty. Michael was my best friend and as close to me as a brother, like a brother to my two brothers, and like a son to my parents. He attended Xavier University and went through the ROTC program to become a second lieutenant upon commissioning in May 2008. After already having a 5k run in his honor done on the Sunday of Memorial Day weekend, I wanted to create a workout to honor him on the day of his passing which just so happens to also be my birthday. The movements are made to reflect Michael’s personality: the grunt work to do burpees, the strength to do the deadlifts, and his love to do pull-ups. The rep scheme reflects the day he passed 21 July 2010 and the time of 24 minutes reflects his age at the time of his passing.”

Intended Stimulus – Honor Michael Runyan! In honor of our Hero WODs, do your best to keep the reps where they are. Put your head down, pace yourself, and do work. The burpees will accumulate quickly, so take your time or decrease the reps if needed. The deadlifts will start heavy, choose a weight that will challenge you but also move safely and efficiently. Break your pull-ups into shorter sets to preserve your shoulders going back into the burpees. The AMRAP will end at 24 minutes, so feel free to complete this workout as its written and get less rounds, but also feel free to decrease weights and reps where needed to keep yourself moving. However you choose to tackle this workout, always remember why you are doing this WOD today!

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